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Chickpea Lentil Quinoa Spinach Stew. Vegan Glutenfree Recipe

May 13, 2014 By Richa 69 Comments

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Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option
 
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Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option #veganricha | VeganRicha.com
 

Lets start up today with this One pot meal. Chickpeas, quinoa, lentils, everything cooked together in a spinach puree, so you know you cannot take those green leaves out even if you wanted to. Serve as is, with crackers or bread. Top with Sriracha, peppers or cheese. Its just about 10 minutes of work in the kitchen, add to a pan, cooked and ready to serve in 25 mins! All of your protein in one bowl. 

I have been bogged down with everything lately. I keep developing recipes all through the week and don’t get time to write them down properly. And whoever said writing a book was going to be all fun. Book proposals, the pre and post ambles, knowing exactly and being able to put into words, why writing one and what it is about. Yes, I am definitely not much of an organize your thoughts and put them on paper kind of writer 🙂 Oh well, we will learn on the job. All good things come with some extra work!

Make Chickpea Lentil Quinoa Spinach Stew!

Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option



More one pot meals
Lentil Kidney Bean chili topped with jalapenos and corn
Pumpkin black Eyed Pea Chili
Cremini Mushroom, Rainbow Chard, Shallots, Mac soup
Dahls that be served up with rice or grains

Steps:
Cook the onions until translucent. blend the Spinach and tomato. Add spiced to the pan and mix, add spinach puree , chickpeas, quinoa, lentils and water. cover and cook

Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option #veganricha


Add cashews for garnish. Serve hot. 


Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option #veganricha #vegan #glutenfree | VeganRicha.com

Love this recipe! Get my cookbook, Now Available Internationally!! 

 
Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option #vegan #glutenfree #veganricha
Print Recipe
5 from 14 votes

Chickpea Lentil Quinoa Spinach Stew

This chickpea Lentil Quinoa Spinach Stew is easy, filing, full of protein and delicious. Free of dairy, egg, corn, soy, gluten
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: Soup
Cuisine: Indian Fusion
Servings: 3
Calories: 423kcal
Author: Vegan Richa

Ingredients

  • 1/4 cup (45 g) red lentils masoor dal
  • 1/4 cup (42.5 g) quinoa
  • 15 oz can chickpeas or 1.5 cups cooked chickpeas. safed chana
  • 1 tsp oil
  • 1/2 cup (60 g) red onion finely chopped or thinly sliced
  • 1 mild green chili finely chopped
  • 1 tsp garam masala
  • 1/4 tsp (0.25 tsp) cinnamon powder
  • 1/4 tsp (0.25 tsp) cardamom powder
  • 1/2 tsp (0.5 tsp) cumin powder
  • 2 large tomatoes
  • 2 cups (60 g) packed of spinach add more for greener soup
  • 3 cloves of garlic
  • 1 inch ginger knob
  • 1/4 tsp (0.25 tsp) black peppercorns or add black pepper later
  • 2 cups (500 ml) water
  • 1 tsp salt or to taste
  • 1/2 tsp (0.5 tsp) raw sugar or other sweetener
  • 2 Tbsp cashews chopped (omit for nut-free)
  • pepper flakes lemon juice, cashews, cheese shreds for garnish

Instructions

  • Wash and drain the lentils and quinoa and keep ready. Drain the chickpeas and keep ready.
  • In a pan, add oil and onions and green chili and cook on medium heat for 5 minutes. Saute in broth to eliminate oil.
  • Add the spices and mix well and cook for a minute.
  • Meanwhile, blend the tomato, spinach, garlic, ginger, peppercorns with 1/2 cup water into a smooth puree.
  • Add to the pan and mix well. Add the lentils, quinoa and chickpeas and mix.
  • Add salt, sugar and 1.5 cups water and cover and cook for 20 minutes.
  • Stir once in between. Add cashew pieces and mix in, taste and adjust salt and spice. Add water if needed for soupier consistency. Cook for a few minutes.
  • Serve hot topped with red pepper flakes, cheese shreds of choice or cashew cream, crackers, flat bread or rolls.

Notes

Variations: Add a 1/4 cup almond or coconut milk for creamier soup. Add veggies like cauliflower, sweet potato etc. Add a tsp or more nutritional yeast for a cheesy flavor. Change up the spice blends. Change it up to personal preference. Don't have lentils, omit them. Don't have quinoa, use millet, couscous or rice.
 
To make this in Instant Pot / pressure cooker: Follow Steps 1 to 5 in the Instant Pot on Saute. Add salt, sugar, water and mix in. Pressure Cook /Manual 2 minutes and natural release. 
 
Nutrition is Approx value for 1 of 3 Serves.
 

Nutrition

Nutrition Facts
Chickpea Lentil Quinoa Spinach Stew
Amount Per Serving
Calories 423 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Sodium 797mg35%
Potassium 997mg28%
Carbohydrates 66g22%
Fiber 18g75%
Sugar 10g11%
Protein 21g42%
Vitamin A 2595IU52%
Vitamin C 20.3mg25%
Calcium 123mg12%
Iron 7.3mg41%
* Percent Daily Values are based on a 2000 calorie diet.

Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option #veganricha

Filed Under: gluten free, main course, soup, soy free Tagged With: chickpeas, vegan



⭐️⭐️⭐️⭐️ If you Love the Recipe, Please consider rating it using stars in comments! It helps readers and helps more people find the recipe online! I love hearing from you all! ⭐⭐⭐⭐

« 22 Vegan Mother’s Day Recipes. Gluten-free Soy-free Options
Spicy Blackened Chickpea Scramble Sandwich. Vegan Recipe »

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  1. Caitlin says

    May 13, 2014 at 7:07 pm

    CONGRATULATIONS!!! you are a total rock star and deserve all of the good things. all of them. i cannot wait for your cookbook. it’s going to be magical <3

    Reply
    • Richa says

      May 13, 2014 at 7:24 pm

      <3 you back Caitlin!. I hope so!

      Reply
  2. coconutandberries says

    May 13, 2014 at 7:58 pm

    I didn’t know you were writing a book Richa!! Great news 😀
    This stew looks so cozy and nourishing.

    Reply
    • Richa says

      May 13, 2014 at 10:18 pm

      Thank you Emma! xx It will be long while though before it hits the stands:)

      Reply
  3. Sara Frampton says

    May 13, 2014 at 10:12 pm

    What a timely post today. I had all ingredients on hand so I made this for lunch. It is WONDERFUL!!! I will absolutely be making this again. So easy, so delicious, and such a great source of protein. Thanks for yet another amazing recipe.

    Reply
    • Richa says

      May 13, 2014 at 10:19 pm

      that is probably the quickest someone made a recipe! Awesome! I am so glad you did and loved it!! <3 <3

      Reply
  4. The Vegan 8 says

    May 14, 2014 at 12:47 am

    Looks fabulous Richa and congrats on hitting 100k, woohoo! How exciting! I’ve only recently discovered your blog and I love it, so I’m not surprised at all. You have some scrumptious recipes. How exciting to be working on a book too!

    Reply
  5. Kristina says

    May 14, 2014 at 2:27 am

    My boyfriend and I made this together today. We both really enjoyed it but used a hot pepper instead of a mild one for some added heat. We’ve definitely come to think of your site as one we can trust for recipes that are going to taste good when we make them 😀

    Reply
  6. Traditionally Modern Cook says

    May 14, 2014 at 9:18 am

    Yummy..

    Reply
  7. Annie says

    May 14, 2014 at 12:30 pm

    Way to go, Richa!

    Love the bright red splashes on this dish – beautiful, rich colors!

    Reply
  8. sarahtoenes says

    May 14, 2014 at 12:33 pm

    This looks amazing! I’m picking up spinach tonight and will be making this happen. Do you think you can substitute couscous for the quinoa?

    Reply
  9. Ceara @ Ceara's Kitchen says

    May 14, 2014 at 1:27 pm

    I am really looking forward to your cookbook Richa as I thoroughly enjoy your recipes! I made your easy spiced peas for dinner last night and loved them (even cold the next day cold for lunch!). I am looking forward to trying this dish – it looks delightful!

    Reply
  10. acookinthemaking.com says

    May 14, 2014 at 1:55 pm

    Congratulations on the Facebook milestone!!! Hard-earned and well-deserved–you rock 🙂

    Reply
  11. Shellie says

    May 14, 2014 at 8:36 pm

    I plan on making this tonight. It sounds wonderful. I don’t have any sweetener other than some madjool dates. Would it be okay just to leave the sweetener out? Not sure how I can use dates in there. Looking forward to it… Thanks. 🙂

    Reply
    • Richa says

      May 14, 2014 at 8:50 pm

      great! the sweet balances the spices very well. you can leave it out. or blend up half a date with the spinach puree.

      Reply
    • Shellie says

      May 14, 2014 at 11:03 pm

      Will use a bit of date. Thank you. 🙂

      Reply
  12. Shellie says

    May 15, 2014 at 1:52 am

    Incredible dish. Thank you so much. I used one half of a date.

    Reply
  13. Cara says

    May 15, 2014 at 3:36 pm

    I will take one hug and a bowl of this stew (which is making my mouth literally overflow with saliva right now–now that I write that, it doesn’t sound attractive but trust, it’s a compliment!) Congrats on all the success! It’s been wild watching you grow, girl. xo

    Reply
  14. The Peace Patch says

    May 22, 2014 at 11:02 am

    I know writing a book is soooo much work and time and it seems like it will never end but I promise you it will be worth every micro ounce of effort! Something to share and pass on down to generations to come! That’s why I’m so happy you’re doing a beautiful book, not just an ebook, so that I can have one to scribble in and doodle in and many more to give away as gifts. Many thanks Richa and hang in there! 🙂

    Reply
  15. Danielle Rose says

    September 7, 2014 at 5:32 pm

    Richa, the flavors in this stew are sooo delicious and complex. I cannot wait to make this again once the fall weather comes around!

    Reply
  16. Barbara says

    September 17, 2014 at 9:31 pm

    Quick question Richa. Making this as I write. I assume in this step “Add salt, sugar and 1.5 cups water and cover and cook for 20 minutes.” you mean bring to a boil then lower and cook for 20 min? Thank you in advance for the clarification

    Reply
    • Richa says

      September 17, 2014 at 10:11 pm

      its cooking at medium heat, so the stew will come to a boil around 5 to 7 minutes and cook for the next 15. it cooks best if left undisturbed for the 20 minutes. Check after 20 to see if you need to cook longer.

      Reply
  17. Adam Brousseau says

    September 18, 2014 at 3:09 am

    What a simple vegan update of some great indian cooking techniques!
    Delicious dish! I subbed miso for the salt, and added kale and some good apple cider vinegar to balance it out and keep that nice green spinach colour intact.
    Thank you Richa, you’ve made a dedicated follower!

    Reply
  18. Jessica says

    October 3, 2014 at 5:23 am

    Didn’t have garam masala (think I subbed curry powder) but it still turned out amazing! Just discovered your blog a couple weeks ago and have been on a roll making your recipes- I love your blog. I like how your recipes seem to allow a safe degree of freedom and creativity- it’s perfect when you’re on a budge, don’t want to go to the store, or want to use something you have on hand (like the mushrooms I threw in this stew!). Thank you!

    Reply
  19. BC says

    October 21, 2014 at 9:09 pm

    Made this tonight and it was incredible! Thank you!

    Reply
  20. sandy says

    December 9, 2014 at 6:44 am

    I love this recipe! So did my sister, my parents and my bf. I added yams and nutritional yeast. I am so excited to have found this recipe as it will be one of my “go-to” recipes and one that I will be recommending to everyone.
    Thank you Richa!

    Reply
    • Richa says

      December 9, 2014 at 7:36 am

      yay! i make variations of this several times a month too! so glad you love it!

      Reply
  21. Ana @ The Awesome Green says

    December 9, 2014 at 7:06 pm

    Congrats, Richa! The weather is awful over here and I keep my moral high up with warming stews – your recipe is definitely on my list!

    Reply
  22. Kim says

    January 1, 2015 at 12:04 am

    Made tonight and it was very good. I forgot to add the sugar but didn’t need it. I will definitely make this again. Thank you!

    Reply
  23. David says

    August 2, 2015 at 1:03 pm

    5 stars
    I found this recipe while trying to “clean out” our pantry of leftover ingredients (lentils, quinoa, etc.) and it turned out DELICIOUSLY!!! We actually had enough lentils to make a quintuple batch (yes, that’s 5x), so we will be eating it all week. Thankfully it’s so good that I don’t think we’ll mind. 🙂 Thanks for developing and sharing this recipe! 🙂

    Reply
    • Richa says

      August 2, 2015 at 1:08 pm

      woah that is a big big batch! so glad you love it!:))

      Reply
  24. Alice says

    September 29, 2015 at 3:29 am

    5 stars
    Hello! Today I will try your recipe!!
    Do you use US (136ml), UK (184ml) or metric (250ml) cup?
    Many thanks!

    Reply
    • Richa says

      September 29, 2015 at 10:56 am

      metric 240 ml

      Reply
  25. Georgette says

    February 11, 2016 at 11:39 am

    5 stars
    OMG I made this recipe from your book last night for diner. LOVE It. So Yummy. My family thought so too! I substituted collard greens for the spinach and it was delicious! Lunch leftovers are even better. Thank you!

    Reply
    • Richa says

      February 11, 2016 at 12:38 pm

      yay!!

      Reply
  26. Mary says

    March 16, 2016 at 12:04 pm

    5 stars
    Of course you’re being followed, you have the best recipes ever! I’m a person of Italian descent but I love Indian food and flavors.

    Reply
  27. Chris says

    April 17, 2016 at 9:47 pm

    5 stars
    This is the first recipe that I tried in your cookbook, which I received yesterday from Amazon. It is absolutely delicious. I followed your recipe exactly except used canned tomatoes instead of fresh, as fresh tomatoes are out of season where I live at the moment. I also replaced the spinach with kale. It turned out just fabulously, so spicy and flavorful. What I really like about this recipe as well is that it is loaded with protein, something that is really important to me as a plant based vegan. Really looking forward to trying out more of your recipes Richa. Already looking through the recipes in your cookbook, thinking of what I’ll make from it next weekend for my suppers at work.

    Reply
    • Richa says

      April 17, 2016 at 10:29 pm

      Awesome! So glad you loved this. This one definitely quite packed with protein. You can adjust many of the other recipes with addition of mixed protein sources like this one too. Happy Cooking!

      Reply
  28. Hansa Dabhi says

    July 9, 2016 at 9:32 pm

    Hi Richa my name is Hansa i love all pezza recipe and checkpes quinoa recipe is very good my family love it think you so much i love to cook

    Reply
  29. Julie says

    August 12, 2016 at 5:58 pm

    Made this tonight and it is very good. I added a bit of lemon juice at the end to brighten the flavour and about 2 tbsp of cashew butter to add a little creamy richness.

    Reply
  30. Marie says

    August 17, 2016 at 10:05 am

    5 stars
    Just did this yesterday and it was a hit! Even my picky 2-year-old loved it (He nearly licked his plate!) I added eggplant and it was truly delicious. I will undoubtedly do it again, thanks!

    Reply
    • Richa says

      August 17, 2016 at 12:29 pm

      Awesome!

      Reply
  31. Sylke says

    March 16, 2017 at 7:03 am

    This was fantastic! I made it from your book which I bought to to have vegan base recipes that if need be can be ‘adapted’ to my meat eating family’s taste – hoping that your food would actually be so full of taste that we don’t need to adapt (and eat less animal products)! And it is! I also love that you often add lemon juice, right down my street.

    Reply
    • Richa says

      March 16, 2017 at 10:14 am

      yay! thats good to hear! happy Cooking!

      Reply
  32. Michelle says

    July 28, 2017 at 2:44 pm

    Looks AMAZING!! Could you make a recommendation on how to convert the cooking time in the recipe to make in an Instant Pot?

    Reply
    • Richa says

      July 29, 2017 at 12:35 am

      It would be faster to cook on the stove top as IP will take 10+ minutes to pressure and 15 minutes to release. You can cook it for 2 minutes on manual and then release the pressure after 5 to 10 minutes.

      Reply
  33. Kalpa says

    February 18, 2018 at 4:45 pm

    5 stars
    Super easy and delicious! Will definitely make again.

    Reply
    • Richa says

      February 18, 2018 at 10:27 pm

      awesome!

      Reply
  34. Cherie says

    March 5, 2018 at 11:14 am

    Hi Richa,

    This looks awesome and I ‘m planning on making it tonight! If I’m adding extra veggies to the dish when should I add them??
    Thank you so much for your time and all of your great recipes!! We love them!!

    Reply
    • Richa says

      March 5, 2018 at 11:59 am

      With the water. Most veggies will need the 20 minute cooking time. For quick cooking veggies like thinly sliced peppers, peas, add in the last 5 minutes

      Reply
  35. Nusa says

    April 24, 2018 at 10:26 pm

    Can I substitute fresh spinach with frozen? How much should I use? Looking forward to trying this recipe out!

    Reply
    • Richa says

      April 25, 2018 at 12:22 am

      4 to 5 oz

      Reply
  36. Adrienne says

    October 1, 2019 at 4:20 pm

    5 stars
    Delicious and easy to make for a weekly dinner!

    Reply
  37. Chamblin Rooney says

    October 13, 2019 at 3:40 pm

    5 stars
    Sooo delicious and healthy!!! I added half a head of chopped cauliflower with the lentils and it was tasty:) Great way to hide spinach from the kids. Even after 3 cups, it still looked more brown than green! Thank you!

    Reply
    • Richa says

      October 13, 2019 at 9:44 pm

      🙂

      Reply
  38. Ana says

    March 10, 2020 at 3:03 am

    5 stars
    Delicious and easy! Very glad I doubled everything so we can have it again tomorrow! Thank you!

    Reply
  39. Melanie Parsons says

    April 21, 2020 at 5:49 pm

    5 stars
    This. Is. Amazing. I made this tonight… definitely doubled it for my family. Everyone loved it! Everyone including a three year old, a five year old, and a seven year old. This is a family favorite. Thank you!

    Reply
  40. Laura says

    September 29, 2020 at 5:47 am

    5 stars
    This was absolutely delicious. I used up a mix of sad looking kale and spinach from last week’s veg box.

    Apart from leaving out the onion (none in the fridge!) and halving they sugar, I followed the recipe exactly and it turned out brilliantly. I’ve frozen half and got some left for lunch.

    Reply
  41. Nathaniel says

    October 5, 2020 at 10:50 am

    Hi Richa (:
    I can’t find organic spinach right now, and I prefer to buy all my greens organic. Do you think Swiss chard could work in place of the spinach?

    Reply
    • Richa says

      October 5, 2020 at 7:50 pm

      Yes

      Reply
  42. Mia says

    October 30, 2020 at 8:20 am

    5 stars
    So delicious! I am a new vegan looking for higher protein options without soy and this was delicious!

    Reply
    • Vegan Richa Support says

      October 30, 2020 at 8:05 pm

      Perfect! Thanks for stopping by

      Reply
  43. Tracy says

    November 17, 2020 at 5:02 pm

    5 stars
    Made this with the instant pot instructions. Only used 1 cup water instead of 1.5 and added the 1/4 cup of coconut milk. Absolutely delicious! Nice to get so much iron and protein in a low calorie meal.

    Reply

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Hi, I'm Richa! I create flavorful plant based recipes that are inspired by my Indian upbringing, including many gluten-free, soy-free, and oil-free options. Read more about me and the blog...

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